If you’ve ever found yourself saying “I’m just so tired all the time” - you’re not alone.

Fatigue is the number one complaint I hear from women, yet too often it gets brushed off as “just being a busy mum” or “just getting older.”

But here’s the truth: constant exhaustion is not normal. And if your doctor has told you that your blood tests are “fine” but you still feel drained, there’s a good chance you’ve been dismissed or misdiagnosed.

Two of the biggest and most overlooked drivers of fatigue in women are iron deficiency and hypothyroidism. Both are underdiagnosed, both impact far more than just your energy, and both could be the missing piece you’ve been searching for.

In this episode of She Knows Her Body, we’ll cover:

• Why “normal” blood test ranges don’t always mean optimal health.

• The key roles of iron and thyroid in your energy, mood, hormones, and metabolism.

• The most common (and often ignored) symptoms of deficiency or imbalance.

• What tests you actually need to get accurate answers.

• Practical ways to support your iron and thyroid so you can finally reclaim your energy.

  
  

Your exhaustion is not in your head, and it’s not something you just have to put up with. When you understand your biology, you stop blaming yourself — and start taking back your power.

Because you deserve to feel energized, clear, and strong.

Chapters

00:00 Understanding Fatigue in Women

03:21 The Role of Iron Deficiency

13:33 Thyroid Health and Its Impact

22:19 B12 and Energy Levels

fatigue, women, iron deficiency, hypothyroidism, thyroid health, B12, energy, health, nutrition, wellness

"Eat More. Lift Heavy Shit. Slow Down"

Most women have been taught that the way to boost metabolism is to eat less, do more cardio, and push harder.

But the truth? Those very habits are slowing your metabolism down and leaving you exhausted, hungry, and stuck.

In this empowering episode of She Knows Her Body, we break down:

• What metabolism really is (hint: it’s more than just calories burned).

• The 4 components of your daily energy expenditure and how they work.

• The biggest metabolism mistakes women are making (and why it’s not your fault).

• Why eating less, doing endless cardio, and running on no sleep backfires.

• My top 3 metabolism-boosting strategies to help you feel energized, strong, and in control of your body.

You’ll walk away with practical steps to fuel your body better, train smarter, and slow down in order to thrive - not just survive.

Because your metabolism isn’t broken. It’s adaptive. And when you understand how it works, you stop fighting your body and start working with it.

If this episode helps you shift how you think about metabolism, share it with a friend who needs to hear it...

The more we know our bodies, the more empowered we become!

Chapters:

Chapters

• 00:00 Understanding Metabolism: More Than Just Calories
• 02:45 The Myths of Eating Less and Its Impact
• 05:58 Metabolism 101: Components of Energy Expenditure
• 08:48 Common Mistakes That Slow Metabolism
• 11:47 The Role of Sleep and Stress on Metabolism
• 14:24 Top Tips to Boost Your Metabolism
• 18:25 Building a Sustainable Metabolism for Life

Recommendation:

To understand metabolic health more, check out Lara Briden's Metabolism Reset book.

Ever wonder why you’re starving an hour after breakfast… or why the 3PM slump has you raiding the pantry (again)? Here’s the truth: it’s not about willpower. It’s about blood sugar balance - and most women are unknowingly riding a blood sugar rollercoaster every single day.

In this episode of She Knows Her Body, we’re breaking down:

• What blood sugar really is (and why it matters even if you’re not diabetic).

• How the typical Western diet sets you up for endless crashes, cravings, and fatigue.

• The everyday signs of blood sugar imbalance (hint: it’s more than hunger).

• My simple method to finally steady your energy, hormones, and mood - no crazy diets, no deprivation.

You’ll walk away knowing exactly why your body is asking for more fuel, how to “dress your carbs” so they work for you, and the easy tweaks that will leave you feeling satisfied, energised, and in control of your cravings.

Because when your blood sugar is stable, everything feels easier.

👉 FREE RESOURCE: Grab my Fulfilling Meal Checklist — packed with protein, fat & fibre ideas to balance your meals — at https://www.beautifulandbalancedbodies.com/balanced-meal-checklist

🍫 4 WEEK CRASH COURSE: For more information on my 4 Week "Break The Sugar Cycle" course check it out HERE.

Most women never get taught about their pelvic floor - until something goes wrong. Leaking when you laugh, sneeze, or exercise might be common, but it is not normal. And you don’t have to just put up with it.

"Kegels aren't as effective as first thought"

In this episode of She Knows Her Body, we’re breaking the taboo around pelvic floor health. You’ll learn:

• What the pelvic floor actually is and why it’s so important

• The difference between a weak vs. a tight pelvic floor

• Symptoms that signal your pelvic floor might not be working properly

• Why leaking after childbirth or during menopause is not something you just have to “live with”

• How a pelvic health physio can change everything from your bladder and bowel health to your hips, posture, and confidence

This is a conversation every woman deserves to hear - whether you’re postpartum, in perimenopause, or simply want to understand your body better.

Because the truth is: you are not broken, you are not alone, and the more you know your body, the more power you have to change your story.

NOTES:

• Download your FREE COPY of my "4 Steps To A Stronger Core and Pelvic Floor" e-book HERE
• Check where your local pelvic health physio is located HERE

Chapters

00:00 Understanding the Pelvic Floor

02:49 Breaking the Taboo: Pelvic Health Awareness

05:17 The Importance of Pelvic Floor Function

08:01 Signs of Pelvic Floor Dysfunction

11:18 Seeking Help: The Role of Pelvic Health Physios

12:41 Understanding Pelvic Floor Health

14:26 Risk Factors for Pelvic Floor Dysfunction

14:37 Understanding Pelvic Floor Health

19:28 Activating and Supporting the Pelvic Floor

You know that feeling - rushing from school drop-offs tomeetings, never ending to do-lists, and collapsing into bed wondering why you’re so wired yet tired?

Today we’re diving into how this chronic, low-gradestress - the kind we don’t even recognize anymore - is quietly wreaking havoc on your hormones, gut health, and even how your body stores fat. Especially around your waistline.

So if you have tried all the diets and exercise regime's with no change in your health or weight - maybe the missing puzzle piece is focusing on managing your stress! Key Take-Aways

• Chronic low-grade stress - especially the mordern day rush - is often unrecognised but wreaking havoc on our health.
• Stress affects hormones, gut health, and fat storage.
• The body cannot differentiate between real(about to be hit by a bus) and perceived stressors (rushing, worrying).
• Cortisol, the stress hormone, impacts sleep and metabolism.
• Stress is linked to many diseases and health issues.
• Managing stress is crucial for weight loss and health.
• Deep breathing can help activate the rest and digest system.
• Identifying hidden stresses can lead to better health.
• Women often prioritize others' needs over their own well-being.
• Slowing down and resting is essential for recovery

Show Notes:

- Dr Libby TED TALK and Rushing Women's Syndrome book

Remove / Reduce / Re-Wire Formula:

Answer the below questions in your journal -

REMOVE

How may tasks you do a day are they for you or for someone else?

If they are for someone else, can youdelegate?

Can you hold the other person to be responsible for it?

REDUCE

If you feel like you have to do it...How urgent is it?

Do you really have to get everything done today?

Will someone die if you don’t do the task today?

RE-WIRE

How much extra do you put on your plate due to worryingabout other people’s opinions? Worrying about hurting someone’s feelings?

Or because you are comparing to other’s, trying to keep up with Jones’s?

Write down all the tasks you have a see where youcan remove them, because they aren’t as important as you thought or because you were worried about others. Reduce them by delegating the tasks to others.Re-wire them by dealing with your thoughts and worries through journaling, speaking to a therapist guided meditation OR a really great quote I love fromDr. Libby, looking at your to do list and instead of thinking look how much I have to do, reframing it as “Look at everything I GET to do”.

Chapters:

00:00 Understanding Chronic Stress and Its Effects

04:10 The Biological Response to Stress

09:13 The Impact of Stress on Health

15:18 Stress and Weight Management

19:52 Strategies to Manage Stress

In this episode, we explore practical lifestyle changes that can help women navigate the challenges of perimenopause. The discussion focuses on three key areas:

- liver health

- benefits of fibre

- importance of sleep.

By implementing simple habits, you can improve your hormonal balance and overall well-being during this transitional phase.

The episode emphasizes the significance of reducing alcohol and sugar intake, increasing fibre consumption, and prioritizing sleep to enhance quality of life and reduce the risk of chronic diseases.

💫Empowerment Moment:

- How many cups of alcohol and coffee are you consuming per week?

- Are you eating 30g of fibre?

- How many hours of sleep are you getting each night?

- How would you rate the quality /10?

- What is your ideal bedtime routine?

Main Takeaways -

• Implementing healthy habits can improve general health.
• Liver health is crucial during perimenopause.
• Reducing alcohol and sugar can alleviate symptoms.
• Fibre intake is essential for gut health.
• Sleep quality impacts hormonal balance.
• Prioritize sleep as much as nutrition and exercise.
• Awareness of lifestyle choices is the first step.
• Small shifts can lead to significant improvements.
• You have control over your health during perimenopause.

• Stress management is vital for overall well-being.

Chapters:00:00 Understanding Perimenopause and Its Challenges

01:05Three Lifestyle Habits for Thriving

02:31 The Importance of Liver Health

15:33 Gut Health and Hormonal Balance

20:30 Prioritizing Sleep for Better Health

25:15 Empowerment and Practical Tips for Transition

Today we’re diving into something so many women feel blindsided by: Perimenopause - what it is, what’s going on in your body, and why it feels like everything is suddenly upside down.

If you’ve ever felt like you’re falling apart, snapping at people for no reason, gaining weight without changing a thing, forgetting everything or just feeling… not like yourself - this episode is for you.

We’ll break down the hormone shifts, how stress can supercharge your symptoms, and finally bust some myths around HRT - because it’s time we stop suffering in silence and start feeling seen.

Let’s talk about the season of life nobody warned you about and how to own it like the powerhouse you are.

Stay tuned - next episode I'll be discussing 3 key health areas to focus on + simple lifestyle habits to implement to help you through this transition stage as well as improve general health and reduce risk of all chronic diseases.

For more Perimenopause help:

- Read Lara Briden's Hormone Repair Manual

- Follow Dr. Louise Newson (@menopause_doctor)

- Listen to this episode with Nat Kringoudis and Lara BridenThere is obviously only so much advice and information I can give in less than 30 minutes so if this podcast has raised any questions for you, feel free to reach out with any questions you may have. Send me a DM at @beautifulandbalancedbodies

or comment below 👇

"Pain is not normal". You don't just have to put up with it.

If you’ve ever said, “I feel off, but my doctor says everything is normal,” this episode is for you. Today, we’reuncovering what happens when hormones go rogue and how pain, pms and heavy periods are not things that are "normal" and something you just have to put up with. There is help out there! You just have to find the right provider that will listen and look at the whole body. This conversation delves into the complexities of women's hormonal health, emphasising the importance of understanding one's body signals, the role of birth control, and the necessity of seeking appropriate medical help.

Chapters:

00:00 Understanding Body Signals and Hormonal Imbalances

03:28 The Impact of Birth Control on Women's Health

06:37 Recognizing Irregularities in Menstrual Cycles

09:23 The Role of Pain and PMS in Women's Health

12:36 Seeking Holistic Solutions for Hormonal Issues

16:17 Understanding Hormonal Symptoms and Solutions

17:12The Importance of Hormone Testing

18:37 Lifestyle Changes for Hormonal Balance

18:43 Understanding Polycystic Ovary Syndrome (PCOS) Diagnosis

21:25 Listening to Your Body: Hormonal Health Insights

For more help with working out what is going on with your hormones:

- Dr. Lara Briden Period Repair Manual

Most women were taught about their periods - but not their cycle. In this first episode, Toni breaks down the four phases of your menstrual cycle and how each one impacts your mood, energy, appetite, and motivation. You’ll learn what’s really going on with your hormones week to week, why it’s not all in your head, and how syncing with your cycle can help you feel more empowered and in control.

This is the education we should have gotten in school - and it just might change everything.

FREE DOWNLOAD: "Your Menstrual Cycle Facts"

For more guidance and awareness about your cycle, I highly recommend:

- Downloading the Clue app or any other period tracker app

- Reading Lucy Peaches' Period Queen book

- Listening or reading anything by Nicole Jardim and Lara Briden

Next week, Toni will be discussing what happens when your hormones aren't balanced (AKA when everything goes wrong)

Welcome to She Knows Her Body - the podcast that helps women understand how their bodies actually work, so they can make confident, informed choices about their health.

Hosted by Toni Plumb, a degree-qualified nutritionist and personal trainer with over a decade of experience, this show is here to fill the massive education gap in women’s health. Because let’s be real - most of us were never taught how our hormones, metabolism, mood, and energy actually work. And we’re left wondering: Why didn’t anyone tell me this sooner?

From menstrual cycles to perimenopause, blood sugar to stress, Toni breaks down the science in a bold, relatable, and empowering way. No fluff. No fear tactics. Just honest, evidence-based conversations that put the power back in your hands - where it belongs.

Whether you're navigating energy crashes, weight changes, hormone chaos or just want to finally feel at home in your skin - this podcast will help you tune in instead of shut down.

Because when she knows her body… she owns her power.

New episodes every week.